Vitamin E Critical to Prevent Heart Disease and Cancer

(Article first published as Full Spectrum Vitamin E Required to Prevent Chronic Disease on Technorati.)

Health conscious people understand the importance of a diet that includes all the essential vitamins and minerals to avoid chronic illness as we age. Vitamin E is known to confer many health benefits including support for the heart and brain as well as an immune system booster. 

Many are surprised to find out that this critical vitamin exists in many different natural forms, all of which are required for vibrant health. Those who supplement with the most common form of the vitamin in the absence of the full array of tocopherols may be placing their health at risk. A healthy natural diet of leafy greens, nuts, seeds and monounsaturated fats will ensure you receive full benefit from all sources of this misunderstood antioxidant vitamin.

Poor Diet and Basic Synthetic Multi-Vitamin Harmful to Health

There are 2 primary forms of vitamin E known as tocopherols and tocotrienols. Each form consists of 4 mirror isomers (alpha, beta, gamma and delta) that work in synergy to provide disease protection. Much research exists on the benefits of the most prevalent type of vitamin E, alpha-tocopherol that is isolated for use in most multi-vitamins. Many people eating a processed diet of junk food supplement with a basic synthetic multi-vitamin and are unaware they have a vitamin E imbalance that could actually be harmful.

Optimal Antioxidant Action Requires All Forms of Vitamin E

In order to ensure you receive the antioxidant benefit from this powerful vitamin you need to cut all refined foods and sugar from your diet. Include leafy greens, vegetables, monounsaturated fats, fish, nuts and seeds that provide a healthy dose of the full spectrum of vitamin E. Some people will want to supplement when their diet is deficient in natural food options. Choose an organic whole food based vitamin source and be sure the alpha tocopherol being used is natural and not synthetic. The natural form includes the letter `d` at the beginning of the name.

The Vitamin E Family Prevents Heart Disease

In addition to protecting cells from damaging free radicals, the gamma form of vitamin E has shown the capability to reduce damaging levels of oxidized LDL cholesterol that can form arterial plaque. The result of a study published in the Journal of Nutrition demonstrated that gamma tocopherol lowers levels of blood fats known as triglycerides and was shown to inhibit atherogenic lesions. It`s important to note that both the alpha and gamma forms of vitamin E were necessary to produce the benefits seen this study.

Cancer Risk Reduced with Tocotrienols

Lowered risk of hormone dependent cancer lines including those affecting the breast and prostate have been attributed to the full spectrum of vitamin E forms. In a study published in The Journal of Nutritional Biochemistry, the alpha, gamma and delta forms of vitamin E were shown to halt cancer proliferation by forcing damaged cells to undergo apoptosis or programmed cell death. In this study alpha tocopherol was found ineffective underscoring the importance of the full range of tocotrienols and tocopherols.

Vitamin E is an essential nutrient that is rapidly gaining status as a powerful agent in the fight against heart disease, cancer, dementia and immune health. It`s important to make certain you receive the full complement of tocotrienols and tocopherols that make up this diverse family of antioxidants through natural diet or targeted supplementation.

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Posted in: Cancer,Diet and Nutrition,Heart Disease,Vitamin E

How to Lower Risk of Heart Disease by 85%

(Article first published as Top Tips to Lower Risk of Heart Disease by 85% on Technorati.)

Nearly 1,000,000 Americans will succumb to heart disease this year, with millions more living a reduced quality of life in fear of death from a heart attack. Heart disease is largely a lifestyle condition that is the result of years and decades of poor diet and lifestyle habits that deteriorate the delicate vascular system. The end result is a decline in physical function as atherosclerosis weakens the ability of the heart to pump efficiently.

Study Identifies Top Strategies to Prevent Heart Disease

Researchers from Scotland identified five critical lifestyle factors that contribute to the development and progression of heart disease. The result of their study was published in the journal Archives of Internal Medicine and shows that those individuals with just one poor lifestyle habit were 85% more likely to die from a heart attack over a 20 year follow up period. Those with 4 poor habits were 349% more likely to die during the same period. The study authors identified the following modifiable factors as being most important to prevent heart disease.

1. Avoid Tobacco and Smoking: Smoking is widely considered to be the most important lifestyle event to prevent heart disease (as well as many other chronic illnesses). Smoke from cigarettes, cigars and pipes contains more than 300 chemicals that are known to promote arterial hardening that leads to high blood pressure and dramatically increased risk of heart attack.

2. Increase Physical Activity and Exercise: Researchers recommend at least 30 minutes of exercise each day of the week. This does not have to be heart-pounding aerobic conditioning, but should be enough to raise the heart rate slightly. Exercise sessions can be broken into 10 minute cycles, 3 times a day to accommodate busy schedules.

3. Achieve Your Ideal Body Weight: Carrying extra weight, especially around the abdomen is a significant risk factor for heart disease and diabetes. Studies demonstrate that losing as little as 5 to 10% of your body weight can lower blood pressure, protect your arteries and lower blood sugar.

4. Eat a Well Balanced, Reduced Calorie Diet: Next to smoking, healthy diet is the next most important factor that will impact your risk for heart disease. Eliminate all sugar, refined carbohydrates and processed convenience foods. Fresh vegetables and greens should make up the core of your meal. Compliment with small quantities of lean meats, nuts, seeds and monounsaturated fat sources.

5. Drink Alcohol in Moderation: Avoid alcohol, or severely limit the number of daily drinks. Men should have no more than 1 or 2 drinks per day, while women should limit their intake to one. While some research has shown a small protective effect for alcohol consumption, if you don’t drink, don’t start.

Information from this study underscores the importance of making modifications for the prevention of heart disease. Extensive research provides undeniable proof that heart disease can be prevented, treated and reversed by making small changes to diet and lifestyle. Following all five of the suggestions outlined in this report will lower the risk of developing heart disease three-fold and dramatically improve your quality of life.

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Posted in: Blood Pressure,Diet and Nutrition,Heart Disease

The Sexes View Weight Loss Motivation and Strategy Differently

(Article first published as Men and Women Have Different Weight Loss Motivation and Strategy on Technorati.)

It may come as no surprise that men and women have different ideas when it comes to how they approach weight loss, and the trigger that prompts them to begin their journey to improved health and body image. Men and women appear to use a different rationalization for the need to begin a weight loss regimen.

Women are highly motivated to drop excess pounds based on their appearance, while men are more in tune with their health and the way they feel with extra body weight. Regardless of their underlying reasons, it’s important to make the decision to lose weight to dramatically lower the risk from chronic disease.

Survey Examines Weight Loss Strategies Between the Sexes

The result of a survey including 1,000 adults shows that men and women have very different reasons to consider a weight loss program. 40% of women indicated that their physical appearance was the most important determinant to lose weight. 27% of men cited ‘not feeling healthy’ as the primary motivation for weight loss, although looks were an important consideration.

While overweight and obesity prevalence is similar between men and women, women become dissatisfied with their weight much sooner than men. A gain of just 5 pounds was sufficient for most women to consider a dietary or lifestyle change to drop weight. Men typically required a gain of 20 pounds or more before they become motivated to lose weight. For both sexes, a gain of 10 pounds was considered a weight loss trigger.

Weight Loss Mechanism Differs for Men and Women

Both men and women were in agreement that food portion control was an important factor when beginning a weight loss program. Men were more likely to choose vigorous physical activity such as jogging or resistance training as their preferred weight loss method. Women tended to choose healthy diet as a means to lower calories, opting for leafy greens and vegetables as part of their weight loss plan.

Men May Learn From the Women

The survey authors noted that men may benefit by observing the weight loss motivation observed by many women respondents. Men would be much better served by altering diet and lifestyle when they notice a small 5 pound weight gain, rather than waiting until they tip the scales with 20 pounds or more. Also, making healthier, reduced calorie food choices is better for long term success than a plan based on increased activity levels.

Men and women have different strategies and motivation to determine the need to begin a weight loss program.  While the end result may be the same, women tend to focus on outward appearance as their motivation, while men are more concerned about how they feel when overweight or obese. Regardless of method or reason, starting a weight loss program that you can live with will result in improved health and quality of life.

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Posted in: Motivation,weight loss

Fight Cold and Flu, Avoid Sugar and Include Vitamin C and Vitamin D

(Article first published as Fight Cold and Flu with Natural Diet and Super Nutrients on Technorati.)

When given the opportunity our body has the amazing capacity to thwart many diseases and illnesses including the common cold and influenza. When we provide our immune system with the necessary tools to fight bacteria and viruses, vibrant health will always be the natural result. 

The typical processed food diet is void of the nutrients we require to fuel our immune system and we become a magnet for a host of circulating pathogens that cause suffering for millions each year. Proper diet and targeted natural immune nutrients will help you and your family to prevent cold and flu by boosting your innate immune response.

Eat Natural Foods, Avoid Sugar to Boost Immunity

Diet is the single most important lifestyle process that is within your control to help your immune system. Simply put, sugar suppresses our immune system by inhibiting the ability of white blood cells to engulf bacterial and viral invaders.

The results of a study published in the American Journal of Clinical Nutrition (AJCN) demonstrates that the amount of sugar in two sweetened beverages lowers immune response by 50% for up to five hours after drinking or eating. A diet filled with complex carbohydrates has no detrimental effect on immunity and the high nutritional content of fresh vegetables, nuts and seeds provide the building blocks required to mount a healthy attack as needed.

Vitamin D Activates Killer T Cells

Health conscious individuals who ensure proper blood levels of vitamin D appear to have the ultimate defense against the cold and flu. The journal Nature Immunology provides details of the synergy between the sunshine vitamin and our adaptive immune killer T cells. Vitamin D is shown to provide the activation key that stimulates T cells into action when invaders are detected.

Virtually every cell in our body has a vitamin D receptor that is only filled when sufficient amounts are circulating in the blood. A deficiency in this essential compound leaves the cellular receptor open and available for viral hijacking. A separate AJCN study shows that vitamin D is far superior to vaccines at preventing the flu. Maintain your vitamin D blood levels between 50 and 70 ng/ml for optimal protection.

Vitamin C Prepares Immune Cells for Action

Vitamin C has been shown to increase the number of infection-fighting white blood cells and stimulates the production of interferon. Interferon provides a protective coating to the surface of cells that prevents penetration by viruses. Research published in the Journal of Immunology explains that up to 5 grams of vitamin C are needed daily to activate the production of interferon for general health and up to 1 gram every hour should be used when fighting a cold or the flu.

The importance of a strong immune response cannot be underestimated. Elimination of sugar and processed carbohydrates from your diet should be the first step in boosting your front line response. Adding natural nutrients including vitamins C and D have proven effective in providing top notch protection against the common cold and flu virus.

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Posted in: Diet and Nutrition,Immune Health,Vitamin D

Top Tips to Assist Your Weight Loss Success

(Article first published as Small Changes in Lifestyle Drive Weight Loss Success on Technorati.)

The New Year has now officially arrived and it’s time to determine the best way to keep your resolution to lose weight and regain your health and self image. Dropping excess weight can be one of the most difficult tasks you will undertake and also the most important. Research is continually pointing to overweight and obesity, sugar and refined carbohydrates and trans fats as major contributors to chronic illnesses that shorten our lifespan.

Everybody has heard that the key to weight loss success is a combination of reducing calories and increased physical activity. While this is true, there are many more important factors that contribute to a permanent weight loss plan. Constructing a dietary and fitness program you can live with are important, along with proper mindset, drive, motivation and the support of friends and family. Fox News has compiled a list of the top ways you can help yourself stay on a diet to reach your target goal.

Eat Breakfast with Protein Everyday

Resolve to eat breakfast with a good source of protein every day. This meal starts your metabolic engine and begins the process of burning calories for energy. Don’t fill up on breakfast cereals, pancakes or donuts, as these foods will quickly turn to sugar and leave you wanting a between meal snack a couple of hours later. Protein breaks down very slowly and promotes fat metabolism. Raw nuts and seeds are an ideal choice in moderation.

Include a High Fiber Choice with Each Meal

Fiber has been shown to fill you up quickly and decreases feelings of hunger throughout the day. Most people should target 30 to 50 grams of fiber each day, though most consume less than 10 grams. Refined foods have most of the fiber stripped away along with essential nutrients. Natural leafy greens, vegetables and fruits are a great source of fiber to help curb your appetite.

Include More Calcium in Your Diet

Calcium triggers the release of a hormone called calcitrol that is known to regulate the storage of body fat. Studies demonstrate that people who include several servings of calcium-rich foods each day are able to lose significantly more weight that those who don’t. It’s important to include calcium from food sources that are more efficiently metabolized than supplements. In addition to low-fat dairy, good sources of calcium include broccoli, spinach and peas and almonds.

Start Your Meal with Soup

Soup is a tasty way to begin your main meal of the day. A large bowl of broth-based soup is low in calories and will fill you up and remove the temptation to overeat. Studies have shown that women who ate a bowl of chicken and rice soup before lunch consumed 100 fewer calories at the meal. This equates to a net loss of 10 pounds over the course of a year just by making this one small change.

The key to successful weight loss is to make small changes that will compliment and reinforce your ultimate goal. Lowering calories, eating a well-balanced healthy diet and regular exercise are all important in your journey to drop excess pounds. Make the necessary adjustments to your daily routine that will encourage your efforts and promote sustainable weight loss.

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Posted in: Diet and Nutrition,Protein Diet,weight loss

Add Green Tea to Your Anti-Aging and Weight Loss Nutrient Arsenal

(Article first published as Add Green Tea to Your Anti-Aging and Weight Loss Nutrient Arsenal on Technorati.)

Would you drink a beverage that has repeatedly been shown to fight cancer initiation and proliferation, prevent damaging genetic mutations and negate the effects of free radicals that cause the outward signs of aging? Green tea and members of the tea family including black and white teas have passed the test of time dating back countless generations and have demonstrated essential health advantages in extensive research studies over the past decade. You can take advantage of the numerous anti-aging benefits from drinking 2 to 4 cups of fresh brewed tea each day.

Green Tea Shields Against Free Radicals

Most health experts agree that free radicals are the root cause of aging. Free radicals are created through the normal processes of breathing, eating and physical activity. The negatively charged particles rip through the cell nucleus where they can knock out critical components to the DNA sequence. Mutations follow and the risk of many types of cancer is dramatically heightened. Anything that can neutralize these particles before they have a chance to damage our genetic material will slow the aging process and protect us from disease.

Two Cups of Green Tea Daily Protects Against DNA Damage

Green tea has been shown to provide needed protection against free radicals. The results of a study published in the British Journal of Nutrition shows that subjects that consumed just 2 cups of green tea daily for a month were able to lower their level of DNA damage by 20%. The natural polyphenol in green tea known as ECGC has been shown to be particularly effective in lowering risk in a host of cancer cell lines including prostate, colon, esophagus, bladder and pancreas.

ECGC Shown to Halt Cancer Growth

The results of a study published in the journal Clinical Cancer Research demonstrated that men with prostate cancer were able to lower predictive markers of cancer progression by as much as 30%. Participants supplemented with 1.3 grams of green tea extract each day which is the equivalent of 12 cups of fresh brewed tea. ECGC has been shown to protect cells from DNA damage and can also inhibit new blood vessel formation that cancer cells need to proliferate.

Green Tea Assists in Weight Management

One of the serious effects of obesity is a dramatic rise in systemic inflammation that leads to the onset of many potentially fatal diseases. The body activates our white T-cells in an attempt to calm the flames of inflammation. Researchers reporting in the British Journal of Nutrition have discovered that T-cells are fewer and less efficient in overweight and obese individuals. When obese subjects were supplemented with ECGC, their T-cell numbers multiplied and were activated to fight inflammation. This boosted immune response against pathogens and assisted natural weight loss efforts.

Many people take aging in stride with the misinformed belief that it is normal and inevitable. Forward thinking alternative health advocates understand that aging is a disease that can be prevented and treated with a healthy diet and targeted natural supplementation. Green tea provides a host of essential polyphenol nutrients that have been used for generations to protect us from disease and the ravages of aging.

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Posted in: Green Tea,weight loss

Chocolate Effectively Lowers Risk from High Blood Pressure

(Article first published as Chocolate Protects Against High Blood Pressure and Heart Disase on Technorati.)
High blood pressure is a significant concern as it significantly raises the incidence of vascular disease and stroke. As a result of stress, poor diet and lifestyle, enzymes in our body produce a substance known as angiotensin II that causes blood vessels to narrow and blood pressure to increase. 

Standard medical practice is to prescribe ACE inhibitors to inhibit the action of these enzymes, often with mixed results and always dangerous side effects. Researchers have now confirmed that natural flavanols found in cacao from chocolate can lower blood pressure as effectively as the Big Pharma solutions.

Natural Flavanols from Cacao Effectively Regulate Blood Pressure

Researchers have known for some time that the active catechins and procyanidines in many fruits, vegetables and green tea promote health and protect against disease through a variety of biochemical mechanisms. The results of a study published in the Journal of Cardiovascular Pharmacology explains how flavanols from cacao and dark chocolate inhibit the action of angiotensin to influence the body’s fluid balance and effectively regulate blood pressure.

 

Study Demonstrates Blood Pressure Lowering Effect of Chocolate

The study involved ten men and six women aged 20 to 45 who were fed 75 grams of unsweetened chocolate with a cacao content of 72%. Blood samples were taken before and again after eating the sample chocolate to analyze the activity of the ACE enzyme. Researchers were amazed to find that the enzyme activity was reduced by 18%, effectively lowering dangerous blood pressure as well or even better than many pharmaceuticals.

The lead author concluded, “Our findings indicate that changes in lifestyle with the help of foods that contain large concentrations of catechins and procyaninides prevent cardiovascular diseases.” It`s important to note that the results were produced using unsweetened cacao as found in many specialty dark chocolates. The same benefits would not be conferred with commonly available sweetened milk chocolate and semi-sweet varieties.

Flavanols From Chocolate Increases Nitric Oxide, Relaxes Blood Vessels

Information reported in the journal BMC Medicine combines the results of 15 independent studies on the vessel dilating effects of flavanols from chocolate. Researchers found that moderate consumption of chocolate with a high percentage of cacao showed significant blood pressure reduction in people with high blood pressure, and no effect on individuals with normal pressure readings. Flavanols increase the natural formation of endothelial nitric oxide that exhibits a relaxing effect on blood vessel walls and lowered blood pressure.

Cacao from chocolate is shown to be yet another example of how a natural compound can promote health and prevent disease. Flavanols and catechins are chemical compounds found in unprocessed foods that are essential to human health. When consumed or supplemented as part of a whole food diet they demonstrate reduced risk of disease without the damaging side effects commonly seen with pharmaceuticals.

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Posted in: Blood Pressure,Diet and Nutrition,Heart Disease